If you have already completed your easy routes in Madrid and want a challenge that will allow you to improve your physical condition in a remarkable way, from Beginner to Mountaineer: this 4-week program is the key. It is designed to safely increase your endurance and prepare you to conquer the panoramic views of the Sierra de Guadarrama and Sierra Norte.
🎯 The Leap to the Intermediate Level: Progression Goals
The program will make you evolve in a safe way, focusing on:
- Increased Distance: Move to completing 10-12 km circuits.
- Slope Adaptation: Develop the strength to overcome slopes with up to 500-600 meters of positive vertical drop (D+).
📅 The 4-Week Training Plan in Madrid
This plan uses the landscapes of the Madrid region as your training ground. Be sure to do an endurance walk (weekend) and a strength session (weekdays).
| Week | Long Walk (Saturday/Sunday) – In Madrid | Training (Wednesday) | Physical Fitness Focus |
| 1: Base | Hike in Regional Park or River Bank. | 45 min of stepping or stairs exercises at home/gym. | Low Impact Resistance. To accustom the tendons and muscles to the distance. |
| 2: Progression | 8 km Circular Route with Gentle Ascent | 45 min of strides, squats and calves. | Leg Strength. Strengthen for the slope without overloading the knees. |
| 3: Medium Test | 10 km hike with sustained ascent 10 km, 350m D+. The first long uphill effort. | 30 min of jogging or cycling + 30 min of stairs with backpack (light weight). | Pulmonary Capacity and Endurance. Manage effort on long climbs. |
| 4: Level Assault | Demanding 10+ km Medium Mountain Course: 600m+. Confirmation of your level with uneven terrain. | Active Rest (30 min. gentle walk or stretching). | Consolidation of Endurance. Verify that the effort is worthwhile and the body responds. |
✅ Key Tips for Level Up
- Invest in Footwear: Safety is the basis for improving your physical condition. For the slope, you need mid-calf boots with good grip. Firm grip is essential in the rocky terrain of the Sierra de Guadarrama.
- Use Walking Sticks: They are the most useful tool for the intermediate level. They reduce the impact on your knees on the way down and give you a crucial boost on the way up, making the effort more efficient.
- Control the Pace: On climbs (400m D+ and up), a slow and steady pace is the key to success. Avoid speed jumps followed by stops; continuous progression will allow you to optimally improve lung capacity.
After these four weeks, you will be ready to fully enjoy hiking in Madrid and the panoramic views reserved for intermediate level mountaineers!
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